Dietary fibre

1. Dietary fibre Lesson Objective The definition of dietary fibre The functions of dietary fibre The different types of dietary fibre The effect of excess and deficiency of dietary fibre

2. Dietary Fibre Dietary fibre is also referred to as roughage, cellulose and Non Starch Polysaccharide (NSP) Dietary fibre is a type of carbohydrate found exclusively in plants Main Sources include wholegrain cereals and cereal products; oats; beans; lentils; fruit and vegetables; nuts and seeds.

3. There are 2 types of fibre Soluble fibre Insoluble fibre • Helps to • increase the feeling of fullness and control energy intake; • reduce blood cholesterol levels. Absorbs water and increases bulk so keeps faeces soft (poo) making them pass through the digestive system easily and prevents constipation Oats are often recommended in a cholesterol lowering diet because they contain a soluble fibre called beta -glucan

4. Most people do not eat enough dietary fibre. The recommended average intake for dietary fibre is 30g per day for adults. Children need proportionately less. Did you know? A diet rich in dietary fibre is usually lower in fat and contains more starchy foods, fruit and vegetables.  How much fibre do we need?

5. Can you think of ways to increase fibre in your diet? Here are some ideas. Eat a bowl of wholegrain cereal in the morning with a handful of dried fruit. Switch from white to wholemeal or granary bread. Add oats to fruit crumble toppings. Serve a side salad with a sandwich or pasta dish. Add beans and pulses to casseroles and soups.

6. Problems associated with too little fibre in the diet Having too little fibre in your diet is often a result from eating too many refined foods For example eating white bread instead of brown and a general lack of fruit and vegetables in the diet This can lead to a variety of conditions such as Constipation Haemorrhoids Diverticulitis Cancer

7. Problems associated with too much fibre in the diet Too much fibre can also affect mineral absorption by the body you take in minerals such as iron and calcium If too much fibre is eaten this can lead to a variety of conditions such as Flatulence Stomach cramps And in extreme cases diarrhoea

8. Key Points Too much fibre can prevent the absorption of some essential nutrients such as iron and calcium A high fibre diet can reduce chances of some diseases including those relating to the bowel such as bowel cancer and diverticulitis A high fibre diet can help to regulate blood sugar levels

9. Muffins Ingredients 100g self raising wholemeal /white flour 40g caster sugar 75ml sunflower oil 50ml milk 1 egg , lightly beaten Oats to top Suggested flavours Carrot and spice : 1 large carrot, grated ¼ teaspoon ground mixed spice handful sultanas Apple and Cinnamon 1/2 apple ¼ teaspoon cinnamon Banana 1/2 large banana , chopped or mashed Lemon 1/2 lemon zest/ juice or 1 teaspoon lemon juice Carrot, Apple and spice ½ apple grated ½ apple Handful sultanas ¼ teaspoon cinnamon or mixed spice Method Heat the oven to 170 degrees place 6 cases into muffin tin 3. Weigh out the flour and sugar into a bowl Add the oil, milk and egg 4. Put a heaped tablespoon of the mixture into each muffin case and bake for 15-20 minutes until risen and golden in colour Check with a skewer 5. Place on a cooling rack Look at the recipe What ingredients would give fibre ? How could you cut down on the sugar?

10. Muffins Ingredients 100g self raising/wholemeal white flour 40g caster sugar 75ml sunflower oil 50ml milk 1 egg , lightly beaten Suggested flavours Carrot and spice : 1 large carrot, grated ¼ teaspoon ground mixed spice handful sultanas Apple and Cinnamon 1/2 apple ¼ teaspoon cinnamon Banana 1/2 large banana , chopped or mashed Lemon 1/2 lemon zest/ juice or 1 teaspoon lemon juice Carrot, Apple and spice ½ apple grated ½ apple Handful sultanas ¼ teaspoon cinnamon or mixed spice Method Heat the oven to 170 degrees place 6 cases into muffin tin 3. Weigh out the flour and sugar into a bowl Add the oil, milk and egg 4. Put a heaped tablespoon of the mixture into each muffin case and bake for 15-20 minutes until risen and golden in colour Check with a skewer 5. Place on a cooling rack

11. GCSE Questions List 3 health problems that can result in a diet low in fibre (3) You are making a pasta bake for someone who is lacking in fibre but does not like vegetables. How could you increase the fibre content of this dish (4) How can you encourage a teenager to eat more fruit and vegetables to increase the amount of fibre and vitamins in the diet ? (6)

12. Homework Read through power point of fats